{"id":8258,"date":"2019-03-21T21:36:07","date_gmt":"2019-03-22T01:36:07","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=8258"},"modified":"2019-03-21T21:43:08","modified_gmt":"2019-03-22T01:43:08","slug":"3-21-19-wce11-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/3-21-19-wce11-2\/","title":{"rendered":"3\/22\/19 – WCE12"},"content":{"rendered":"
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WARMUP<\/b>
\nRope Climb or Mod Review\/Practice<\/i><\/h2>\n
\n

Objective: Work Capacity \/ Core Chasis<\/b><\/h2>\n

 <\/p>\n

<\/b>You will do each portion as fast as possible. After each portion you MUST rest exactly :60s. During that 60s you have to complete Burpees (3\/5\/7<\/span>)
\n<\/b>
\n<\/b>A (3 Rounds)
\n<\/b>8 Sandbag Side Load (Switch sides each rep) (40\/80\/150<\/span>)(30\/60\/100<\/span>)
\n6\/4 Ass Bike Sprint<\/h2>\n

B (2 Round)<\/strong>
\nSuitcase Obstacle Walk (26\/44\/70<\/span>)(18\/35\/53<\/span>)
\n10 SA Deadlift (Same Weight)
\n<\/b>*Repeat other Side<\/em><\/b><\/h2>\n

C (1 Round)<\/strong>
\nRope Climbs (6 HOH \/ 4 To Rig Height \/ 2 To Ceiling<\/span>)<\/h2>\n<\/div>\n<\/div><\/div>
\n
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Not sure how to perform an exercise below?
\nCheck out our exercise database of 300+ exercises!
\n<\/strong><\/a>https:\/\/burrstrength.com\/p\/exercises\/<\/strong><\/a><\/span><\/em><\/h6>\n<\/div>\n<\/div><\/div><\/div><\/div>
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Scores<\/strong><\/a><\/p>\n<\/div>\n<\/div><\/div>

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[gdoc key="https:\/\/docs.google.com\/spreadsheets\/d\/1HX7v8M5Rbvs4bvpvZ7dXcx4OR4g1laxllpl3Q0Jxn8M\/edit?usp=sharing" use_cache="no" datatables_page_length="50"]<\/p>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"

WARMUP Rope Climb or Mod Review\/Practice Objective: Work Capacity \/ Core Chasis   You will do each portion as fast as possible.<\/p>\n

Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":7916,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[41,107],"tags":[],"class_list":["post-8258","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-conditioning","category-wce"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8258","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/comments?post=8258"}],"version-history":[{"count":4,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8258\/revisions"}],"predecessor-version":[{"id":8262,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8258\/revisions\/8262"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media\/7916"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=8258"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=8258"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=8258"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}